SINGLE-ARM CABLE LATERAL RAISES

The Single-Arm Cable Lateral Raise is a targeted isolation exercise for the lateral shoulder muscles. The main focus is on the lateral deltoid, which plays an important role in raising the upper arm out to the side. Other muscles of the shoulder girdle assist the movement and stabilise the shoulder joint.

Performing the exercise with one arm at a time allows both sides of the body to be trained separately. This makes it easier to monitor movement control, range of motion and potential differences between the right and left shoulders.

The cable machine provides resistance along the direction of the cable. Depending on your body position and the cable angle, the muscles may also be loaded during the lower phase of the movement.

Depending on the training programme, single-arm cable lateral raises can be used for muscle growth, controlled strength development or muscular endurance. The key factors are a stable body position, a secure grip and controlled movement without excessive momentum.

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VIDEO: SINGLE-ARM CABLE LATERAL RAISES

This training video is currently in production and will be available soon. Once completed, it will demonstrate the basic movement pattern of single-arm cable lateral raises. Pay particular attention to your sideways position relative to the machine, a secure closed grip, elbow positioning and controlled arm movement.

The video will cover:

- correct starting position at the cable machine
- adjustment of the low cable pulley
- secure attachment of the single-hand handle
- secure grip with the thumb fully wrapped around the handle
- stable back and trunk position
- slightly bent elbow
- natural hand and shoulder positioning
- controlled sideways lifting of the arm
- correct elbow positioning throughout the movement
- individually adjusted lifting height
- slow lowering of the cable handle
- controlled switching between both sides of the body
- correct breathing during the exercise

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MUSCLES WORKED

Primary muscles:

- lateral deltoid (Musculus deltoideus, pars acromialis)

Supporting muscles:

- anterior and posterior deltoids, depending on arm positioning
- trapezius to support shoulder blade movement
- serratus anterior (Musculus serratus anterior)
- rotator cuff muscles for shoulder joint stabilisation
- forearm muscles for stabilising the cable handle
- abdominal and back muscles for upper-body stabilisation
- lateral trunk muscles for stabilisation against the one-sided cable resistance

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STARTING POSITION

Set the cable pulley to its lowest position and attach a suitable single-hand handle. Start with a light training weight.

Stand sideways to the cable machine. For the variation described here, the shoulder you intend to train should be on the side furthest from the machine.

Hold the cable handle with your outer hand. The cable should pass in front of your body towards the opposite side. Make sure it can move freely without rubbing against your legs or the machine.

Hold the handle with a secure, closed grip. Wrap your thumb completely around the handle. Keep your wrist as straight as possible.

Stand with your feet approximately hip-width to shoulder-width apart. Keep your knees slightly bent and your upper body upright.

Engage your abdominal and back muscles. Avoid excessive lower-back arching or leaning your upper body too far to the side.

Initially, your working arm should be positioned in front of or slightly to the side of your body. Keep your elbow slightly bent and your shoulder in a natural position.

Your free arm can rest loosely beside your body. If the machine provides a suitable fixed support, you may hold it lightly for stability without using it to assist the movement by pulling on the machine.

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HOW TO PERFORM THE MOVEMENT

1. Raise the Cable Handle Out to the Side

Slowly and carefully raise your working arm out to the side. The cable handle should move away from your body.

The movement should come primarily from your shoulder joint. Keep your elbow slightly bent and maintain a consistent elbow angle throughout the movement.

Guide your upper arm along a natural movement path. For many lifters, moving the arm slightly forwards of the body's side may feel more comfortable.

Keep your wrist stable and avoid lifting the weight by generating momentum from your legs or leaning your upper body sideways.

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2. Top Position

Raise your arm to a height you can reach comfortably, with control and without pain. During classic single-arm lateral raises, the top position is often approximately at shoulder height.

The cable handle does not need to be raised as high as possible. The priority is for the lateral deltoid to control the movement.

Allow your shoulder blades to move naturally. However, avoid excessively shrugging your shoulder towards your ear.

Briefly hold the top position under control without leaning your upper body sideways or jerking your arm higher.

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3. Lower the Cable Handle

Slowly lower your arm in a controlled manner.

Your upper arm should return towards the starting position along the same natural movement path. Keep your elbow slightly bent and your wrist stable.

Maintain an upright upper-body position while your abdominal and back muscles stabilise your posture.

Avoid allowing the weight stack to drop uncontrollably. The lowering phase should also be performed with deliberate control.

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4. Bottom Position and Switching Sides

Return the cable handle to the starting position in front of or slightly to the side of your body in a controlled manner.

Maintain muscular tension and begin the next repetition without jerking or swinging your arm upwards.

Make sure the weight stack does not slam down uncontrollably between repetitions.

After completing the set, allow the weight stack to settle under control. Then change sides and perform the exercise with your other arm.

Try to train both sides as evenly as possible and avoid compensating for a weaker side by using additional momentum.

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BREATHING DURING SINGLE-ARM CABLE LATERAL RAISES

For general fitness training with controlled movements, the following breathing technique can be used:

When raising your arm out to the side: breathe out.

When lowering your arm: breathe in.

Breathing should remain steady and coordinated with the movement. Make sure you maintain trunk stability throughout each repetition.

Avoid holding your breath unnecessarily for long periods. For single-arm cable lateral raises, moderate training weights and controlled execution are generally more appropriate than particularly heavy loads.

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SINGLE-ARM CABLE LATERAL RAISES FOR MUSCLE GROWTH

When training for muscle growth, the main priorities are controlled arm movement, appropriate training volume and gradual increases in resistance over time.

As a practical starting point, 10–15 repetitions per side per set may be used. However, muscle growth is also possible across other repetition ranges, provided the resistance is sufficiently challenging and the movement remains technically controlled.

Example:

- 3–4 working sets per side
- approximately 10–15 repetitions per side
- controlled lifting and lowering movements
- slightly bent elbow
- stable upright body position
- train both sides of the body as evenly as possible
- adjust the training weight to your ability and technique

Performing the exercise with one arm at a time allows you to control the movement of each shoulder individually. If necessary, begin with the weaker side and use its repetition count as a guide for the stronger side.

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SINGLE-ARM CABLE LATERAL RAISES FOR STRENGTH

Lateral shoulder muscle strength can also be improved through gradual increases in resistance during single-arm cable lateral raises. However, this exercise is less suitable for very heavy maximal strength attempts than compound pressing exercises.

Example for experienced lifters:

- approximately 8–12 repetitions per side
- 2–4 working sets per side
- sufficiently long rest periods between sets
- focus on stable body positioning and controlled strength development
- only increase the training weight if the movement can still be performed without momentum

Especially when using heavier weights, the sideways arm movement must not be replaced by excessive sideways leaning or jerking the cable.

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SINGLE-ARM CABLE LATERAL RAISES FOR MUSCULAR ENDURANCE

For local muscular endurance, lighter training weights are combined with higher repetition ranges.

Example:

- approximately 15–20 repetitions per side
- 2–4 sets per side
- lighter training weight
- smooth and consistent movement
- controlled lowering movement
- shorter rest periods than during heavy strength training

Even with higher repetition ranges, your body position must remain stable. If fatigue causes a significant loss of control during arm movement, end the set.

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IMPORTANT TECHNIQUE TIPS

- Set the cable pulley to a suitable low position.
- Use a securely attached single-hand handle.
- Stand sideways to the cable machine.
- Keep your feet firmly planted and your knees slightly bent.
- Maintain an upright upper-body position.
- Keep your spine in its natural alignment.
- Engage your abdominal and back muscles.
- Hold the cable handle with a closed grip.
- Wrap your thumb completely around the handle.
- Keep your wrist as straight as possible.
- Bend your elbow slightly and maintain a consistent angle.
- Move your arm out to the side in a controlled manner.
- Maintain natural hand and shoulder positioning.
- Allow your shoulder blade to move naturally and under control.
- Only raise your arm to a height you can control without pain.
- Avoid excessively shrugging your shoulder.
- Avoid sideways leaning and using momentum.
- Lower the cable handle slowly and under control.
- Do not allow the weight stack to slam down uncontrollably.
- Train both sides of the body as evenly as possible.
- Choose a training weight that allows you to maintain proper technique.

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COMMON MISTAKES

Using Too Much Weight:
An excessively heavy weight may cause you to lean your upper body sideways and swing the cable handle rather than moving it under control.

Using Upper-Body Momentum:
If your upper body moves noticeably sideways during every repetition, the exercise becomes increasingly dependent on momentum.

Bending the Elbow Too Much:
If your elbow bends significantly during the lifting phase, the movement changes. Keep your elbow angle as consistent as possible.

Excessive Shoulder Shrugging:
Deliberately pulling your shoulder towards your ear changes how the muscles are loaded. Allow your shoulder blade to move naturally without excessive shrugging.

Incorrect Grip:
An open grip without the thumb wrapped around the handle may reduce control of the cable handle. Use a secure, closed grip.

Unstable Wrist:
An excessively bent wrist may make it more difficult to control the cable handle safely.

Raising the Arm Too High:
Forcing your arm beyond your individually controllable range of motion is unnecessary. Choose a comfortable lifting height that does not cause pain.

Incorrect Distance from the Cable Machine:
If your distance from the machine is unsuitable, the cable may rub against your body or interfere with the movement. Adjust your position so the cable can move freely.

Lowering the Weight Too Quickly:
The downward movement should remain controlled rather than simply allowing the weight stack to pull your arm down.

Allowing the Weight Stack to Slam Down:
If the weight stack lands uncontrollably during every repetition, control of the movement is lost.

Uneven Training Between Sides:
If one side of the body performs significantly more repetitions or handles a heavier weight, differences in training load may increase. If necessary, use the weaker side as a guide and aim for comparable technique on both sides.

Insufficient Trunk Stability:
If your abdominal and back muscles do not provide adequate stabilisation, you may lose your body position during the set.

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SAFETY DURING SINGLE-ARM CABLE LATERAL RAISES

Start with a weight that allows stable and controlled execution. Beginners should first learn the sideways arm movement using light cable resistance.

Before starting, check that the single-hand handle is securely attached and that the pulley height adjustment is correctly locked into place.

Make sure there is enough space and that the cable can move freely throughout the entire exercise.

Your individual shoulder mobility determines how high you can raise your arm. Forcing an excessive range of motion is unnecessary.

If you have existing shoulder or back problems, or are uncertain about your technique, qualified instruction may be helpful. If pain occurs during the exercise, stop the set and have the cause assessed.

Avoid jerky movements and allow the weight stack to settle under control after training.

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CONCLUSION

The Single-Arm Cable Lateral Raise is a versatile isolation exercise for the lateral shoulder muscles. Training each side separately allows you to pay particular attention to movement control and balanced training loads.

By adjusting the training weight, repetitions, sets and rest periods, the exercise can be adapted to different training goals.

Whether your main objective is muscle growth, strength development or muscular endurance, a stable body position, secure grip and controlled movement should always take priority over lifting the heaviest possible weight.